December 2024 Workout Calendar

December 2024 Workout Calendar

3 Seasons

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December 2024 Workout Calendar

26 Episodes

  • Hoylidays 2024 Workout Calendars.pdf
    Hoylidays 2024 Workout Calendars.pdf
    17.3 MB

    Hoylidays 2024 Workout Calendars.pdf

    17.3 MB

  • 55 Minute Light Weight Tabata Fat Killer Workout 2 (All Standing)
    56:41
    55 Minute Light Weight Tabata Fat Killer Workout 2 (All Standing)
    Episode 1

    55 Minute Light Weight Tabata Fat Killer Workout 2 (All Standing)

    Episode 1

    Equipment Needed: Light Dumbbells
    Level: Advanced
    Calories Burned: 921
    Weights Used: 10lbs [4.5kg]

    Workout Breakdown:

    Warm-up
    01 - Windmill Jacks
    02 - S2S Hero Lunge Taps
    03 - Standing Twists
    04 - Kang Squats
    05 - Step-Up Kicks

    01 - Twist Curl Jack Feet Steps
    02 - Pom-Pom Skater Press L
    03 - ...

  • 60 Minute Arms & Abs Upper Body + Core SCORCHER
    1:01:36
    60 Minute Arms & Abs Upper Body + Core SCORCHER
    Episode 2

    60 Minute Arms & Abs Upper Body + Core SCORCHER

    Episode 2

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 860
    Weights Used: 15-30lbs [7-14kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Windmill Jacks
    02 - Tri-Push Twist Drives
    03 - S2S Cactus Squats
    04 - Inchworms
    05 - Beast Mode Threaders
    06 - L2R Side Stretch

    01 - Swing Sw...

  • 60 Minute Double Pyramid Workout + Burnout & Abs
    1:01:23
    60 Minute Double Pyramid Workout + Burnout & Abs
    Episode 3

    60 Minute Double Pyramid Workout + Burnout & Abs

    Episode 3

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 900

    Workout Breakdown:

    Warm-up

    Circuit 01:
    01 - 15 - Brisk Jacks
    02 - 15 - ISO DB Swings
    03 - 30 - S2S Pump Squat Hops
    04 - 30 - Push-up Thrusts
    05 - 45 - Lawnmower Switches
    06 - 45 - Side Lunge Deadlifts
    07 - 60 - L2R Inchw...

  • 40 Minute Metabolic Conditioning [Metcon] Strength w/ Weights (No Jumping)
    41:25
    40 Minute Metabolic Conditioning [Metcon] Strength w/ Weights (No Jumping)
    Episode 4

    40 Minute Metabolic Conditioning [Metcon] Strength w/ Weights (No Jumping)

    Episode 4

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 585
    Weights Used: 20 lbs [9 kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Back Pull Butt Kicks
    02 - Standing Twists
    03 - S2S Hurdle Steps
    04 - Side Lunge Taps
    05 - Ham Scoop Swings
    06 - Walk-Outs

    01 - Dbl C...

  • 40 Minute INTENSE No Equipment Pyramid HIIT Workout
    41:26
    40 Minute INTENSE No Equipment Pyramid HIIT Workout
    Episode 5

    40 Minute INTENSE No Equipment Pyramid HIIT Workout

    Episode 5

    Equipment Needed: No Equipment + Mat
    Level: Advanced-Extreme
    Calories Burned: 664
    Weights Used: None
    Intervals: 30/45/60/45/30

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Alt Step Jacks
    03 - OH Side Back Lunges L
    04 - OH Side Back Lunges R
    05 - Windmill Sweeps
    06 - Beast Mode Threaders

    01...

  • 60 Minute Unilateral Lower Body Workout with Bands (Music)
    1:01:41
    60 Minute Unilateral Lower Body Workout with Bands (Music)
    Episode 6

    60 Minute Unilateral Lower Body Workout with Bands (Music)

    Episode 6

    Equipment Needed: Wall, Bands, Dumbbells + Mat
    Level: Advanced
    Calories Burned: 860
    Weights Used: 25lbs [11.3kg]

    Workout Breakdown:

    Warm-up:
    01 - Butt Kicks
    02 - Squat Tap Jacks
    03 - Side Back Lunge L
    04 - Torso Twists
    05 - Side Back Lunge R
    06 - Windmill Sweeps

    Workout:
    01 - In & Out Switch...

  • 60 Minute One Dumbbell Power LIMIT Strength & Conditioning
    1:01:48
    60 Minute One Dumbbell Power LIMIT Strength & Conditioning
    Episode 7

    60 Minute One Dumbbell Power LIMIT Strength & Conditioning

    Episode 7

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 980
    Weights Used: 25lbs [11.3kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Alt Tap Dbl Jacks
    02 - Open Gate Side Lunges
    03 - Windmill Sweeps
    04 - Tri-Push Twist Drives
    05 - Step-Up Swing Kicks
    06 - Beast Mode Th...

  • 60 Minute Upper Body Push Pull and Abs Strength Workout (Music)
    1:01:28
    60 Minute Upper Body Push Pull and Abs Strength Workout (Music)
    Episode 8

    60 Minute Upper Body Push Pull and Abs Strength Workout (Music)

    Episode 8

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 778
    Weights Used: 20lbs [9kg]

    Workout Breakdown:

    Warm-up:
    01 - Clap Pull Step-Back
    02 - F2B Shoulder Swings
    03 - Alt Trunk Twist Hinge
    04 - Windmill Sweeps
    05 - Inchworms
    06 - Beast Mod Threaders

    01 - Single Dbl Piston Press
    ...

  • 40 Minute LIVE 90s Themed Full Body Workout (No Equipment)
    41:53
    40 Minute LIVE 90s Themed Full Body Workout (No Equipment)
    Episode 9

    40 Minute LIVE 90s Themed Full Body Workout (No Equipment)

    Episode 9

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 642
    Weights Used: None
    Intervals: 35/15

    Workout Breakdown:

    Warm-up
    01 - Running Mans
    02 - Eeeny Meeny Miny March
    03 - Kriss Kross Jumps
    04 - Morphin Time Squats
    05 - F2B House Party Steps
    06 - Bullet Time Swings

    01 - Run Fo...

  • 40 Minute Full Body Triple Drop Sets Workout - SHRED #29 & 36
    41:11
    40 Minute Full Body Triple Drop Sets Workout - SHRED #29 & 36
    Episode 10

    40 Minute Full Body Triple Drop Sets Workout - SHRED #29 & 36

    Episode 10

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 613
    Steps: 1002

    Workout Breakdown:

    Warm-up:
    01 - 1-2 Butt Kick Hops
    02 - Squat Wide Side Lunge L
    03 - Sweeping Windmills
    04 - Squat Wide Side Lunge R
    05 - Inchworms

    Workout:
    01 - Devil Press
    02 - Swing Switch Burpees
    ...

  • 60 Minute INTENSE Running HIIT Cardio Upgrades Workout (All Standing)
    1:02:02
    60 Minute INTENSE Running HIIT Cardio Upgrades Workout (All Standing)
    Episode 11

    60 Minute INTENSE Running HIIT Cardio Upgrades Workout (All Standing)

    Episode 11

    Equipment Needed: No Equipment
    Level: Advanced-Extreme
    Calories Burned: 992
    Weights Used: None
    Intervals: 30/12

    Workout Breakdown:

    Warm-up
    01 - Grounded Pause Sprints
    02 - High Hurdle Steps
    03 - Standing Twists
    04 - Side Lunge Swings L
    05 - Side Lunge Swings R
    06 - Step-Up Swing Kicks

    01 - Hi...

  • 40 Minute Lower Body Strength & Build Workout - PRO 500 ULTRA #06
    41:27
    40 Minute Lower Body Strength & Build Workout - PRO 500 ULTRA #06
    Episode 12

    40 Minute Lower Body Strength & Build Workout - PRO 500 ULTRA #06

    Episode 12

    Equipment Needed: Dumbbells, Elevation or Yoga Block, Plates, Wall, Plyo Box, Weighted Vest + Mat
    Level: Advanced-Extreme
    Calories Burned: 581

    Workout Breakdown:

    Warm-up:
    01 - Standing Knee Circles
    02 - Jumping Jacks
    03 - U-Squat Lunges
    04 - OH Rev Lunges
    05 - Kang Squat
    06 - The Windmill

    Wo...

  • 60 Minute Full Body Power HIIT Drop Sets Workout (Music)
    1:01:20
    60 Minute Full Body Power HIIT Drop Sets Workout (Music)
    Episode 13

    60 Minute Full Body Power HIIT Drop Sets Workout (Music)

    Episode 13

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 957
    Weights Used: 20lbs [9kg]

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Pause Jacks
    03 - Side Lunge Taps
    04 - Windmill Sweeps
    05 - V-Worms
    06 - Best Stretch

    01 - Switch Pick Rev Lunge
    02 - Weighted Skaters
    03 - ...

  • 60 Minute Upper Body Strength Workout + Core Focus
    1:01:15
    60 Minute Upper Body Strength Workout + Core Focus
    Episode 14

    60 Minute Upper Body Strength Workout + Core Focus

    Episode 14

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 795
    Weights Used: 15-30lbs [7-14kg]

    Workout Breakdown:

    Warm-up
    01 - Jumping Jacks
    02 - Kickback Swimmers
    03 - Standing Twists
    04 - Inchworm Rows
    05 - Beastmode Threaders
    06 - Alt Side Stretch

    01 - DB Curl to Lat Raise
    02 - Du...

  • 40 Minute "JACKED" Full Body Jumping Jack HIIT (No Equipment)
    41:30
    40 Minute "JACKED" Full Body Jumping Jack HIIT (No Equipment)
    Episode 15

    40 Minute "JACKED" Full Body Jumping Jack HIIT (No Equipment)

    Episode 15

    Equipment Needed: No Equipment + Mat
    Level: Advanced-Extreme
    Calories Burned: 621
    Weights Used: None
    Intervals: 30/12

    Workout Breakdown:

    Warm-up
    01 - Jumping Jacks
    02 - Hi-Low Standing Twists
    03 - ISO Shoestring Lunges L
    04 - Windmill Sweeps
    05 - ISO Shoestring Lunges R
    06 - Beastmode Threader...

  • 60 Minute Sticky Sets Compound Dumbbells KILLER Workout
    1:01:27
    60 Minute Sticky Sets Compound Dumbbells KILLER Workout
    Episode 16

    60 Minute Sticky Sets Compound Dumbbells KILLER Workout

    Episode 16

    Estimated Calories Burned:
    320-646

    Equipment Needed:
    Dumbbells

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    Circuit 01
    01 - Mechanic Squats
    02 - Switch Lunge Curls
    03 - Donkey Hops
    04 - Close Squeeze Push-ups
    05 - Negative Squat Hops

    Circuit 02
    01 - Back Fly Curls
    02 - Frogger Push
    ...

  • 50 Minute Low Impact Dumbbell Strength & HIIT Workout (All Standing)
    51:41
    50 Minute Low Impact Dumbbell Strength & HIIT Workout (All Standing)
    Episode 17

    50 Minute Low Impact Dumbbell Strength & HIIT Workout (All Standing)

    Episode 17

    Equipment Needed: Dumbbells
    Level: Advanced-Extreme
    Calories Burned: 841
    Weights Used: 20 lbs [9 kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - S2S Step Jack Step-Outs
    02 - OH Side Lunge Taps
    03 - Standing Twists
    04 - Rev Sumo Squat Turns
    05 - Hug & Love Drives
    06 - The Windmill

    01 - Al...

  • 60 Minute Complete Lower Body Strength + Bands
    1:01:31
    60 Minute Complete Lower Body Strength + Bands
    Episode 18

    60 Minute Complete Lower Body Strength + Bands

    Episode 18

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 777
    Weights Used:25-50lbs [11.3-22.7kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - 1-2 Wide Butt Kicks
    02 - ISO Shoestring Lunges L
    03 - Ham Scoops
    04 - ISO Shoestring Lunges R
    05 - Kang Squats
    06 - Beastmode Threaders

    0...

  • 60 MIN LIVE Bodyweight Drills SCORCHER Workout (No Equipment)
    1:01:55
    60 MIN LIVE Bodyweight Drills SCORCHER Workout (No Equipment)
    Episode 19

    60 MIN LIVE Bodyweight Drills SCORCHER Workout (No Equipment)

    Episode 19

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 846

    Workout Breakdown:

    Warm-up

    01 - 3-Station Sprints
    02 - 180 Dive Crawl Burpees
    03 - S2S Plyo Knee Uppercuts L
    04 - F2B Squat Jack Taps
    05 - S2S Plyo Knee Uppercuts R
    06 - Quad Killer Crawls
    07 - Broken Clock Push-ups
    0...

  • 60 Minute Indoor Running Cardio Workout + Abs - Best Body 3 #19
    1:01:17
    60 Minute Indoor Running Cardio Workout + Abs - Best Body 3 #19
    Episode 20

    60 Minute Indoor Running Cardio Workout + Abs - Best Body 3 #19

    Episode 20

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    Estimated Calories Burned:
    397-782

    Equipment Needed:
    Bodyweight + Mat

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    Circuit 01 (2x):
    01 - Sprinter Lunges
    02 - Side Knee Climbers
    03 - Uppercut Knees
    04 - S2S Swing Hop Sprints
    ...

  • 30 Minute Merry Christmas Hybrid HIIT Workout - 12 Days of Christmas #12
    31:23
    30 Minute Merry Christmas Hybrid HIIT Workout - 12 Days of Christmas #12
    Episode 21

    30 Minute Merry Christmas Hybrid HIIT Workout - 12 Days of Christmas #12

    Episode 21

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    http://bit.ly/HoyProVIPFacebook

    Estimated Calories Burned:
    175-372

    Equipment Needed:
    Dumbbells

    Level:
    Intermediate-Advanced

    Workout Breakdown:

    Warm-up

    01 - Stocking Stuffers
    02 - Halo Burpees
    03 - Elf Knee Jacks
    04 - S2S Lunge Passes
    05 - Hollerlujahs
    0...

  • 60 Minute Little Round Long Round Hybrid Burnout Workout
    1:01:26
    60 Minute Little Round Long Round Hybrid Burnout Workout
    Episode 22

    60 Minute Little Round Long Round Hybrid Burnout Workout

    Episode 22

    Equipment Needed: Dumbbells + Mat
    Level: EXTREME
    Calories Burned: 952

    Workout Breakdown:

    Warm-up

    01 - 30 - Half Whole Sprints L
    02 - 60 - Swing Squat Press
    03 - 30 - Half Whole Sprints R
    04 - 60 - Ladder Push Thrusts
    05 - 30 - Typo Squats
    06 - 60 - Alt DB Floor Snatch
    07 - 30 - Inchworm Sla...

  • 60 Minute Full Body Hybrid Kickboxing Workout - Best Body 4 #26
    1:01:24
    60 Minute Full Body Hybrid Kickboxing Workout - Best Body 4 #26
    Episode 23

    60 Minute Full Body Hybrid Kickboxing Workout - Best Body 4 #26

    Episode 23

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-EXTREME
    Calories Burned: 880

    Workout Breakdown:

    Warm-up

    01 - Hook Knee Shuffle
    02 - Toe Tap Swings
    03 - ISO Leg Drive Burpees L
    04 - ISO DB Push Press L
    05 - 180 Hook Sprints
    06 - ISO Leg Drive Burpees R
    07 - ISO DB Push Press R
    08 - Side Lu...

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